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warmup 2 :
- 100 hammer strength behind the neck alternating
- 100 seated dips
- 100 total seated hammer curls
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low cable crosses / plank reaches / overhead easy curl extensions
1. 12 / 20 total / 15
2. 10 / 18 total / 12
3. 10 / 16 total / 10
4. 8 / 14 total / 10
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incline dumbell curls (sametime) / side raise dumbell holds / leg holds
1. 15 / 10 / fail
2. 10 / 8 / fail
3. 8 / 6 / fail
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cable skulls / rope crunches / cable upright rows
1. 20 / 18 / 12
2. 18 / 15 / 10
3. 15 / 12 / 8
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